Ben Plotnicki

11/11

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

“The Triangle”

EMOM x 40:

1 – AMRAP Echo cals

16–16–17–16–16–17–15–18–16–17 = 164

2 – AMRAP Row cals

19–19–19–19–19–19–19–18–18–18 = 187

3 – AMRAP Ski cals

17–17–17–17–16–16–16–16–16–17 = 165

4 – Rest

So I looked back on 9/19 and we only did EMOM x 28, but I didn’t look back until after the fact, so I had no target other than the one you gave me going into this. My goal was to row upper 1100’s/low 1200’s – and I didn’t stay in 1200 long, but i did hit targets. Ski, I didn’t have a target pace just had a goal of hitting 15-16 each round and it’s a good thing I didn’t have a target pace because I closed my eyes for a lot of the ski. The bike, I did not reset my bike every single round so I hope that is not a major knock, but my goal was the 65-66 cadence range and after the 6th or 7th round, I wanted to see if I could push that a little and see if I could maintain the row. 

*Score is total calories. Target: 470+ – my score (516) – pretty stoked about this

11/12

2 sets not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control)

8-10 sec/side 1-arm overcoming shoulder flexion isometric (can start this at the lower angle and then go on bench for second set)

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

+

2 sets not for time (post shoulder/OH position prep)

6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight

range of motion internally was still challenging but today is one of the first days that the 5lb has felt easy again externally rotating

6 slow reps mini band distracted dbl DB front raises (light DB’s, don’t judge the vid, just making sure you knew what it was)

6 controlled reps of sliding glide kips from bar anchored in rig

12 light dbl DB shoulder balboas from seated

Overall love this warm up gain. Added in another item and I will send you an email about it. 

+

A – Light high hang muscle snatches x 3-4 reps, new set every 90 sec x 4

*all around 65lbs

65

B – High hang power snatches x 3/OHS x 3, new set every 90 sec x 4

*75-95 here pending how it feels. taking out that behind the neck position

75×3, 95×2 – yes I did an extra set because I wanted another set at 95

+

EMOM x 16

1+2 – Run 200m + 30 DU’s

3 – Mini band around wrists seal walk x 30ft forward and 30ft backwards

4 – 15 goblet squats @ 55-65lbs

I actually had PTSD for a moment, when I was done with my run, I started my rope work on turf and it clipped about 4 times, so I was taking a little longer walk to get to the rubber matting. Love hate with banded seal walks

11/10

Thoracic focus x 2 sets, rest as needed

6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face

Bottoms up KB high windmills x 4/side

Max Shank – Thoracic flow follow along

+

Shoulder focus x 2 sets, rest as needed

KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders

Teacup rotations x 3/direction/side with a change plate

Prone lift offs with PVC x 5-6

+

Hip extension focus x 2 sets

Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side

Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps

Active bridge hold from GHD x 20-25 sec

*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch

+

A – Below knee hang muscle snatch x 2/Pressing snatch balance x 2/Sots press x 2 (elevate heels as needed or sit on box to get quality movement/positions for sots press), new complex every 1:30 min x 4-5 (stay very light on this complex)

1st set was a little painful in sots press, but it was more pain that I could not generate enough force to move the bar off my back. Next set better and the remaining 3 sets were all with heels on the ground no elevation at 35lb bar

B1 – Snatch grip below knee yielding isometric hold x 15-18 sec @ 195lbs, rest 30 sec

195 felt so much heavier than 185 and 18sec, i thought what the hell, what is 3 more seconds.

B2 – Snatch grip overhead walking carry with high knee march x 16 steps, rest 2 min x 3 sets

115

+

Fight Gone Bad style

1 minute AMRAP dbl DB box step overs @ 20in, 50/hand (18–16–16)

1 minute AMRAP 1-arm alternating DB hang clean and jerks @ 50lbs (alt hang db snatch -> 24–25–24)

1 minute AMRAP Bike erg cals (no access to erg today only echo which is sure wish I had — 12–10–8)

1 minute AMRAP dbl DB front rack squats @ 50/hand (22–21–21)

1 minute AMRAP DU’s (79–80–80)

1 minute rest x 3 rounds

Of course if i was going for an outright highest score possible I would’ve gamed enough that could have gone the 60sec on the DU’s, but I didn’t want to do that. I worked for pretty much the whole minute, but I wasn’t as fast in transition as I needed to be on the squats into the DU’s. Also could’ve been a little better off bike to squats but wasn’t as bad. Broke once each round on step overs, and broke on dubz as well but every the other 3 db movements I moved the whole time. I sure as hell wish I had a bike erg today. Overall I’m very happy with how all of this felt, I felt really good with pushing a high but sustainable effort.

11/7
A – 1-arm alternating DB progressive depth power snatches x 10 reps, rest 2 min x 3 sets
*lets do these at 40-50lbs and see how it goes. what i want you to picture here is catching a little lower into a power snatch every 2 reps. so first 2 are basically muscle snatches, then introduce some knee bend, then start to shift hips back more, until you get to the last 2 where I want you to be just above parallel
2 sets at 40 and 2 more at 50 and I went to full parallel, on the right side (effected shoulder) lockout is a fight even in the muscle snatch, so based on our shoulder warm up and PTs warm up the shoulder does feel like it is progressing and getting warm so it did feel better, but it’s either the lat or the serratus anterior that is feeling more exposed and healing slower as that is the general area where the most pain in lockout when I got lower and lower on the progressive depth reps.
B – BB OHS @ 42X1 tempo x 3 reps, rest 90 sec x 5 sets
*all light reps, and you can bring the bottom of the ROM up and make them box squats if you want this week. Another alternative to get into position comfortably would be to use safety bars up high and take the bar off with straight arms
75 across – i actually snatched into overhead position as this was the least path of resistance vs from a back rack and I don’t have access to safety bars. Overall positions feel pretty good, I felt decent in bottom position, at 75 no problem, but I can feel some soreness/minor pain in the front delt/shoulder area.
+
For time @ 85-90% effort
1-2-3-4-3-2-1 Wall walks
2-4-6-8-6-4-2 Strict pullups
8:20 I really took my time with the wall walks, I didn’t worry about trying to take as few steps as possible, thats when that lat/serratus felt the stress when I started getting into full flexion closer to the wall. The pull ups weren’t bad, and the hanging does feel a little in the lat but it doesn’t feel like it limits my strength/pull at all, and any stress goes away as soon as I initiate the pull, which makes me think it’s more serratus than it is lat.
rest 5 min
4 rounds for time @ 85-90%
10 inverted BB rows
10 feet elevated parallette pushups
3:58 – feet elevated push ups were about a 4 maybe a 5 on pain so went paralletes and feet on the floor. That was tolerable. Same for the inverted row, shoulder pain was present but tolerable.
+
C1 – 6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
C2 – 6 slow reps mini band distracted dbl DB front raises
C3 – 12 light dbl DB shoulder balboas from seated, rest as needed x 2 sets
Range of motion felt a few degrees more on ext rotation, and pushed that until i felt a 3 and really made it work through it’s ROM

11/4

Shoulder prep from PT

+

Warm-Up:

2-3 sets:

30 sec Echo bike

30 sec Row

30 sec Ski

Rest 30-90 sec

*Increase pace each set near target working paces

+

Broken test

EMOM x 16

1 – AMRAP Echo cals 16–17-/18–15

2 – AMRAP Row cals 18–18–19–19

3 – AMRAP Ski cals 16–16–17–17

4 – Rest

*rest 3 min*

EMOM x 12

1 – AMRAP Echo cals 16–15–15

2 – AMRAP Row cals 17–18–18

3 – AMRAP Ski cals 16–17–16

4 – Rest

*rest 3 min*

EMOM x 12

1 – AMRAP Echo cals 15–16–16

2 – AMRAP Row cals 17–18–18

3 – AMRAP Ski cals 15–16–16

4 – Rest

My target paces were 66-70 on bike, and was pretty good staying there, 1150 was goal on rower, but I opened that to 1100 as I felt I could keep that, it would be high and sustainable, ski was feeling better today, but didn’t think I could hold 1100 the whole time so I opened that up but was pretty close to the 1100 the whole time. 

11/5

2 sets not for time (shoulder flexion ROM and control)

15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control)

Good stuff right here

8-10 sec/side 1-arm overcoming shoulder flexion isometric (can start this at the lower angle and then go on bench for second set)

Love this one

5/side overhead archer presses from standing

5 double overhead archer presses from standing

*second movement from above vid

Felt a little spicy, but only about a 2/10

+

2 sets not for time (post shoulder/OH position prep)

6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight

5lbs and internal rotation range of motion heavily effected, and very hard to externally rotate…5 wasn’t so hard that I can’t do it and can use as a measuring stick for healiing

6 slow reps mini band distracted dbl DB front raises (light DB’s, don’t judge the vid, just making sure you knew what it was)

No judgement

6 controlled reps of sliding glide kips from bar anchored in rig

Felt good

12 light dbl DB shoulder balboas from seated

Hurt the first few reps and felt better and better as I went. Might do pretty regurly

+

A – Light high hang muscle snatches x 3-4 reps, new set every 90 sec x 5

*empty bar to begin with, stay super light and feel out positions and see if we were able to make progress with the discomfort in turnover with the above work

35-45-55-65-75 – should’ve stopped at the 65, the 75 was hard not really super painful through external rotation

B – Light BTN snatch grip push presses x 3/BTN snatch grip push jerks x 3, new set every 90 sec x 5

*same as above, stay light and adjust grip width to play around with positions and just report back to let me know where we’re at

85 across – not really painful from the shoulder weirdly enough, the pain and discomfort was in the back rack snatch grip, that was most of the pain and it was at a 2-3, overhead it felt descent, but at this point between my shoulder therapy and your shoulder work I was feeling good, it was the serretus that felt most of the limitations/pain. So I like the progress that I am making and healing.

+

EMOM x 16

1+2 – Run 300m

3 – Mini band around wrists seal walk x 25ft forward and 25ft backwards

4 – 1-arm KB Turkish situp x 5/side

This was wildly hard, kind of fun when i was done but so hard in the moment, especially seal walks, I know this is so good for my serratus as I know mine is weak and probably causing some of my shoulder issues but they suck!

11/3

Thoracic focus x 2 sets, rest as needed

6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face

Bottoms up KB high windmills x 4/side

Max Shank – Thoracic flow follow along

+

Shoulder focus x 2 sets, rest as needed

KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders

Teacup rotations x 3/direction/side with a change plate

Prone lift offs with PVC x 5-6

+

Hip extension focus x 2 sets

Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side

Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps

Active bridge hold from GHD x 20-25 sec

*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch

+

A – Below knee hang muscle snatch x 2/Pressing snatch balance x 2/Sots press x 2 (elevate heels as needed or sit on box to get quality movement/positions for sots press), new complex every 1:30 min x 4-5 (stay very light on this complex)

Elevated heels on pressing snatch balance and sots press, i finished with a 35lb bar and it didn’t feel great in the sots press

B1 – Snatch grip below knee yielding isometric hold x 18 sec @ 185lbs, rest 30 sec

B2 – Snatch grip overhead walking carry with high knee march x 12 step, rest 2 min x 4 sets

Loaded this to 105 and held a 1 sec pause in the end range of hip flexion

+

Every 2 min x 6 alternating sets (3 of each)

Odd – 1 round of DT @ 155lbs

Even – 6 shuttle runs + 60 DU’s

In warm ups, the hang clean felt ok, i was very hesitant with it, but it felt ok, i just knew cycle time was going to be effected but i was going to go for it, i decided pretty early that I was going to opt for the burpee instead of going overhead. After the first hang clean on the clock, i caught it a little forward and it hurt, so I pivoted to 12 deadlift and 12 bar over burpee.

10/28

3 sets shoulder primer, rest as needed

Mini band wall clocks x 3/direction/arm

Light dbl DB reverse flys from incline bench x 5-6 

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction 

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

(Triangle W5)

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

Every 3 min x 4 intervals (2 each)

2:15 work window, :45 sec rest

Odd sets – 24 cal echo + AMRAP row cals in remaining time 

1) 18–17 ___2) 15–14 3) 15–14

Even sets – 24 cal ski + AMRAP row cals in remaining time 

2)15-15 ____2) 14–14 3) 14–14

*Rest 4 min x 3 sets (12 total intervals)

Today I did this session by myself so I wasn’t baited into racing or competing so I finally felt like I settled into all the targeted paces throughout our whole progressions here and possibly should’ve been doing that all along, but I was enjoying competing.

10/29

A – Squat clean – 5 reps ‘for time’ @ 225-235lbs, rest 3 min x 3 sets

*stay confident and strong, but push the timing a bit compared to last week’s set up

:51–:57–:59 @ 225

B – Front squat cluster – 3.3.3, rest 20 sec bt clusters, and 3 min bt sets x 3 sets

*255-260-265 by set

Grind but good

+

EMOM x 20

1 – 15-20 sec straight arm ring support hold

2 – 8 thrusters @ 115lbs (adjust to front squats if needed)

3 – 8-10 strict pullups

4 – 50 DU’s

5 – Rest

The hardest part here today was the top support, i did 20sec but it did feel like the shoulder was working the hardest here. I also did front squats, it’s the rack position for thrusters that feel uncomfortable and the lowering back into the rack. The overhead position can be warmed up enough that it feels ok

+

Shoulder support

C1 – Dbl DB reverse flys x 8-10

C2 – Dbl DB seated arnold presses x 8-10

C3 – Dbl DB 6-way raises x 5 reps, rest as needed x 3 sets

Only did 2 sets and went very very light

10/30 – OFF 

10/31/2025

3 sets shoulder primer, rest as needed

Mini band wall clocks x 3/direction/arm

Light dbl DB reverse flys from incline bench x 5-6 

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction 

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

Triangle W6D2

EMOM x 9

1 – 30 sec echo

2 – 30 sec row

3 – 30 sec ski

*intensity by set goes 70-80-90%

+

5 sets

2 min echo (trying to stay in the 67-69 range as long as possible)

rest 60 sec bt sets

32–33–34–33–33 – nailed all of the intervals here

+ (rest 3-4 min)

5 sets

2 min row (trying to stay in the 1200-1250 range as long as possible)

rest 60 sec bt sets

38–38–39–40–40 – weirdly enough  the shoulder feels irritated in the row, it’s only a 1 or a 2 but I can feel it. Row was much better this week, but was a fight in the first 2 intervals. As soon as I closed my eyes, (using the force) and focused on breath cadence, row technique and what I felt the right spm was I got better as I went. What I didn’t like is I could feel almost as if I could game the pace, slow down the spm and harder pulls and don’t necessarily feel that is the intent of the progressions, so I tried not to over use that strategy but it did allow me to get stronger as I went on by the last interval 

+ (rest 3-4 min)

5 sets

2 min ski (trying to stay in the 1150-1200 range as long as possible)

rest 60 sec bt sets

34–34–34–33–35 – today, I considered if I could stay above 1100 a win, I dipped below that a lot. Just feel like i’m having a harder time with the ski and generating power. I’m sure the shoulder has something to do with it mentally and physcially as well, 

11/1

A – Back squats – 8 reps every 90 sec x 6 sets

*165-185lbs

185

B – Deadlifts – 4 sets of 12 TNG reps, rest 60 sec bt sets

245 – at first I was thinking I should increase my weight after the 1st 2 sets, but I felt like the speed slowed down a bit on 3 and definitely on number 4. I never stopped or paused anywhere just felt like speed of contraction by the 4th was way different than the 1st set. 

+

tttTD – Halloween

For time (18 min cap)

100 cal row

100 thrusters @ 75lbs

*every time you break on thrusters, perform 10 row cals

I did 7 thrusters and even as light as the weight was it was very uncomfortable  holding it in the rack position for the thruster and lowering the negative so after that I just went with front squats. 13:35

+

C – 5 sets of 12 band resisted strict presses, rest 60 sec

*skinny bands anchored low, light or empty BB

Skipped today as the shoulder was a little angry and didn’t have full time to get it as warm as I needed. 

D – 5 sets of 6 strict pullups, rest 60 sec

*come to a complete dead hang at bottom of each

Decent

E – Light dbl DB arnold presses x 8, rest 90 sec x 3

Very light basic range of motion was tough at this point in the day

10/21

3 sets shoulder primer, rest as needed

Mini band wall clocks x 3/direction/arm

Light dbl DB reverse flys from incline bench x 5-6 

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction 

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

(Triangle W5)

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

Every 3 min x 4 intervals (2 each)

2:15 work window, :45 sec rest

Odd sets – 24 cal echo + AMRAP ski cals in remaining time 

1) 15–15 ____2) 13–12 _____3)12–8 – the bike is where my big drop off came and I just died….Might have been pushing too hard in the beginning but just couldn’t sustain that output by the last set of intervals – 

Even sets – 24 cal row + AMRAP ski cals in remaining time 

1) 16–16_____2) 14–14_____3)14–13

*Rest 4 min x 3 sets (12 total intervals)

10/22

A – Squat clean – 1 rep every 30 sec x 3, rest 2 min x 4 sets

*lets stick around 225-235 here and work on the timing of the pull a little more

225–235–235–225

B – Front squat cluster – 3.3.3, rest 20 sec bt clusters, and 3 min bt sets x 3 sets

*250-255-260 by set

Took more than the 20sec bt clusters on the set of 260

+

EMOM x 16

1 – 4 ring MU

2 – 8 PC/PJ @ 115lbs

3 – 16 wallballs

4 – 48 DU’s

*add a minute rest after dubs if needed to keep confidence on rings

Shoulder felt ok, but I didn’t trust the rings so went with bmu instead….took no extra minute rest. The only problem with doing the bar muscle up, not sure if I was overcompensating, but I felt my lats get really fired up.

As the day progressed, my shoulder was not happy and I know I need to get some kind of therapy beyond the rehab work that we are currently getting in. As well as the shoulder, my right lat is not happy with the bmu work. just felt like a contraction that I haven’t had to do in a while.

10/24/2025

3 sets shoulder primer, rest as needed

Mini band wall clocks x 3/direction/arm

Light dbl DB reverse flys from incline bench x 5-6 

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction 

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

Triangle W5D2

EMOM x 9

1 – 30 sec echo

2 – 30 sec row

3 – 30 sec ski

*intensity by set goes 70-80-90%

+

5 sets

90 sec echo (trying to stay in the 67-69 range as long as possible)

rest 30 sec bt sets

Nailed all of them – cals for metrics for each set – 25–26–26–25–27

+ (rest 3-4 min)

5 sets

90 sec row (trying to stay in the 1200-1250 range as long as possible)

rest 30 sec bt sets

Cals @ 30–30–30–29–30 – most sets I only fell out of target 2 times, and a 3rd time but was able to get back in range with one pull on each set

+ (rest 3-4 min)

5 sets

90 sec ski (trying to stay in the 1150-1200 range as long as possible)

rest 30 sec bt sets

Not sure what happened here but I died. The lat was also having a hard time contracting with the power I needed. 28–26–22–20–19

10/25

A – Back squats – 6 reps every 90 sec x 6 sets

*165-185lbs

185

B – Deadlifts – 4 sets of 10 TNG reps, rest 60 sec bt sets

*start at 225, build as able for the day but keep good speed

225–245–255–260

+

AMRAP 8 min

10 box jump overs @ 24in

25ft dbl DB farmer carry lunge @ 50lbs per hand

10 chest to bar

25ft dbl DB farmer carry lunge @ 50lbs per hand

4+4 – So my lat was in a major level of discomfort and my shoulder was about a 3 or 4 on the pain scale. Which I felt especially when warming up the CTB and was just not going to happen. So for the workout I did 7 strict CTB pull up. So with all things being considered I am very happy with the performance here. I wished i could’ve pushed through the CTB pull up but it scared me more than anything that I did not want to push through that level of pain tolerance. 

+

C – 5 sets of 10 band resisted strict presses, rest 60 sec

*skinny bands anchored low, light or empty BB

Red bands and empty bb

D – 5 sets of 5 strict pullups, rest 60 sec

*come to a complete dead hang at bottom of each

With the pain I felt trying the ctb, these felt good and pain free, i think it’s just that going in and out of extension. Because the kip does not appear to pose a problem, or at least what I feel in the kip is around a 1 or a little less. 

10/26 – OFF

10/27

Thoracic focus x 2 sets, rest as needed

6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face

Bottoms up KB high windmills x 4/side

Max Shank – Thoracic flow follow along

Windmills are still very uncomfortable and man I wish I had that Max Shank mobility 

+

Shoulder focus x 2 sets, rest as needed

KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders

Teacup rotations x 3/direction/side with a change plate

Prone lift offs with PVC x 5-6

+

Hip extension focus x 2 sets

Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side

Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps

Active bridge hold from GHD x 20-25 sec

*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch

+

A – Empty bar Burgener Snatch Warmup x 1 full set (3 reps/variation)

done

B – Squat snatch x 1/Hang squat snatch x 1 – new complex every 90 sec x 6

*by set, lets go 145*2, 155*2, 165*2

With treatment this am, the therapist wanted me to go through training as normal as possible, I was hoping i could hit these numbers but I was very apprehensive, so I actually started with 125—from there my loading was 135 and 145….after 145 I went on a rest clock instead of a every 90sec and I was able to hit 155 & 165. So I’m sure happy and pumped about this. I did also set my grip up a touch more narrow than I normally go with. I feel the closer overhead position allows for greater external rotation in my overhead position. I deduced this as I really felt no pain if I catch the bar perfectly in the groove overhead, but if it is slightly forward then i feel that little twinge. So I’ll stay with the more narrow grip for now. The other good feeling was coming off the ground the weight felt really really good and positions were strong, so slowly getting stronger overhead but off the ground feel getting stronger much quicker. 

C – Snatch grip below knee yielding isometric hold x 18 sec @ 185lbs, new set every 2 min x 4

*shoulders back, posterior chain under tension, keep good posture

Done

+

5 sets, rest 60 sec bt sets

4 shuttle runs

6 bar facing burpees

6 PC/PJ @ 95lbs

8 toes to bar

*target keeping transitions and cycle speed high

*if you feel your power start to drop off in rounds 3 or 4, then extend rest to 90-120 sec.

I rounded up to make math easier so I got a little more than 60sec rest on each set – 1:38–1:39–1:34 — 1:35 — 1:29 – cycling time got faster because of a few things. Shuttle run footwork efficiency, burpee footwork and I stopped making sure I was grabbing the barbell in the right place and just trusting and grabbing.  

10/17/2025

3 sets shoulder primer, rest as needed

Mini band wall clocks x 3/direction/arm

Light dbl DB reverse flys from incline bench x 5-6 

2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side

1-arm KB snatch to high windmill x 3 reps/side

+

2 sets, rest as needed

Thoracic bridge flow against wall x 3/direction 

Alternating sky reaches from squat x 4/side

1-arm KB sots press from low seated x 5/side (rotate T-spine)

+

Triangle W4D2

EMOM x 9

1 – 30 sec echo

2 – 30 sec row

3 – 30 sec ski

*intensity by set goes 70-80-90%

+

5 sets

40 sec echo @ 67-69 RPM

40 sec echo @ 64-65 RPM

40 sec echo @ 67-69 RPM

rest 30 sec bt sets

30–31–31–30–31- felt pretty good changing gears here and hit the high end targets but it was the 64-65 that I would dip to 63 at least once maybe twice a 40 sec window

+ (rest 3-4 min)

5 sets

40 sec row @ 1200-1250 cal/hr

40 sec row @ 1000-1050 cal/hr

40 sec row @ 1200-1250 cal/hr

rest 30 sec bt sets

37–38–37–36–38 – I feel I was a little all over the place in these windows, the low end was consistent but relied on technique, but the back end window I was always close if it was out, like an 1190 cal/hr but the nice thing about this is you can get it right the next pull. 

+ (rest 3-4 min)

5 sets

40 sec ski @ 1150-1200 cal/hr

40 sec ski @ 1000-1050 cal/hr

40 sec ski @ 1150-1200 cal/hr

rest 30 sec bt sets

35–32–30–28–32 – well that fell apart…..on the very first one the back end pace felt like a 9 or 10/10 RPE to hit. And they bled into the next one which bled into can I keep the cal/hr above 100.  But seriously,,l I fought a little harder than I should’ve on the backend of the fist interval and just felt like I wasn’t generating power efficiently. 

10/18

A – Progressive depth power snatch triples, rest 2 min x 4 sets

*catch first rep as high as you can, second rep in quarter squat, last rep just above parallel. 

*let’s get depth control and strong overhead position

*135lbs this week

Felt pretty decent here, I think through continuous exploration on this shoulder and reflecting on last week I do not believe it is the external rotators, I do believe I feel more discomfort on internal rotation or shoulder extension. 

B – Back squats – 6 reps every 90 sec x 5 sets

*215-225lbs this week

225

+

AMRAP 12 min

3,6,9,12,etc….

Ground to overhead – 135lbs

Box Jump Overs – 24in

Toes to bar

*running back this tester since we were out playing Elmer Fudd last weekend

6 reps into the round of 18 on ground to overhead…..I am actually very happy here, I almost went with snatch for ground to overhead because fear of how the rack position would feel, however I got that pretty warmed up and it felt very manageable. I definitely could have gotten a better warm up for this today but I was in a position that I had spent a ton of time warming up and eating into my clock for needing to get started and get after it. My focus was intentional transitions. And if i needed to break be diligent about the breaks. GTO was attack in 3’s, fast singles for 3’s, and a short mini break. Where I am most pleased about this effort was, just under a minute left and I had finished my 15th box jump (which thankfully I also did my jumps on a soft box as I clipped the box and fell) I intuitively felt the only way to get back to the barbell was to go UB on the 15 TTB, and I decided that about 5 reps in and told myself don’t come down unless your hands fall off the bar, so powered through the 15 and had to attack the barbell, so I’m very pleased that I felt good enough to push/sprint the finish.

10/19 – OFF

10/20

I’ll start by saying nothing (well except maybe the muscle ups) when dealing with this shoulder has been over a 3, and nothing really in every day life effects it, it’s only in loaded positions. And in those loaded positions the pain/discomfort feels like it stems more from weakness than any actual damage. 

Thoracic focus x 2 sets, rest as needed

6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face

Bottoms up KB high windmills x 4/side

Max Shank – Thoracic flow follow along

+

Shoulder focus x 2 sets, rest as needed

KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders

Teacup rotations x 3/direction/side with a change plate

Prone lift offs with PVC x 5-6

teacup creates some discomfort. what I should’ve done was revisted them after being warmed up to see how it felt at that point.

+

Hip extension focus x 2 sets

Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side

Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps

Active bridge hold from GHD x 20-25 sec

*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch

+

A – Empty bar Burgener Snatch Warmup x 1 full set (3 reps/variation)

B – Squat snatch x 1/Hang squat snatch x 1 – new complex every 60-90 sec x 6

*by set, lets go 135*2, 145*2, 155*2

Hit all numbers

C – Snatch grip below knee yielding isometric hold x 15 sec @ 185lbs, new set every 2 min x 4

*shoulders back, posterior chain under tension, keep good posture

Holy cow 15sec feels a hell of a lot longer than you think when you are loaded in this position

+

AMRAP 4 min

4 line facing burpees

30ft HSW

*rest 2 min*

AMRAP 2 min

2 line facing burpees

15ft HSW

*mark off a 15ft lane. for the first 4 min, you’ll do burpees and then go down and back. for the 2 min, you’ll do burpees and then down 1 direction, then burpee again, and then back

Confidence and exposure are my current biggest limiters when being inverted. I should be flying through this one but instead I’m just trying to move efficiently and smoothly. Nothing hurts unless I lose a little control and then i get gun shy into getting back upside down. 4+4 and then 3+15

10/10 (single)

Triangle W3D2

EMOM x 9

1 – 30 sec echo

2 – 30 sec row

3 – 30 sec ski

*intensity by set goes 70-80-90%

+

5 sets

30 sec echo @ 67-69 RPM

30 sec echo @ 64-65 RPM

30 sec echo @ 67-69 RPM

rest 30 sec bt sets

+ (rest 3-4 min)

5 sets

30 sec row @ 1200-1250 cal/hr

30 sec row @ 1000-1050 cal/hr

30 sec row @ 1200-1250 cal/hr

rest 30 sec bt sets

+ (rest 3-4 min)

5 sets

30 sec ski @ 1150-1200 cal/hr

30 sec ski @ 1000-1050 cal/hr

30 sec ski @ 1150-1200 cal/hr

rest 30 sec bt sets

Hit all paces for the added time this week, I forgot to record my cals after the fact, however I was much more consistent today than i was last week shifting gears and felt super in control and efficient. 

10/11

I had an opportunity I couldn’t pass up this am so I was short on time, I got the opportunity to do some sport clay shooting. I have minimial experience with shotguns so much less with shooting some sporting clays but it was a blast. So I got the lifts in for the day since I know that is the one thing that is building back up and probably need more work in. 

A – Progressive depth power snatch triples, rest 2 min x 4 sets

*catch first rep as high as you can, second rep in quarter squat, last rep just above parallel. 

*let’s get depth control and strong overhead position

125 felt the best for control and stability. 

B – Back squats – 6 reps every 90 sec x 5 sets

*205-225lbs

Went 205 here

+

AMRAP 12 min

3,6,9,12,etc….

Ground to overhead – 135lbs

Box Jump Overs – 24in

Toes to bar

10/12 – OFF

10/13

Thoracic focus x 2 sets, rest as needed

6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face

Bottoms up KB high windmills x 4/side

Max Shank – Thoracic flow follow along

+

Shoulder focus x 2 sets, rest as needed

KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders

Teacup rotations x 3/direction/side with a change plate

Prone lift offs with PVC x 5-6

+

Hip extension focus x 2 sets

Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side

Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps

Active bridge hold from GHD x 20-25 sec

*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch

+

A – Empty bar Burgener Snatch Warmup x 1 full set (3 reps/variation)

Done and even did one extra set at 65 with 2 reps of each variation

B – Squat snatch x 1/Hang squat snatch x 1 – new complex every 60 sec x 10

*building every 2, start pretty light

95–115–125–135–145 – the 145 didn’t feel as controlled overhead, it did feel semi light, but I felt a little off balance. My shoulders might be a little sore from shooting over the weekend. 

C – Snatch pulls – 4 sets of 3 @ 165-185lbs, rest 2 mi

185 – meant to do my first set of 165 but when I looked up the bar, I’ve already loaded at 185 and was definitely not taking it off

D – OHS @ 22X1 tempo x 4, rest 2 min x 5 sets

115 across – just felt stable here with shoulder stability and tempo. Wasn’t easy but knew I wasn’t pushing the boundaries 

10/15 (Triangle W4)

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

Every 3 min x 4 intervals (2 each)

2:15 work window, :45 sec rest

Odd sets – 24 cal row + AMRAP echo cals in remaining time 

1) 16–15—-2)14–15—-3)13–13

Even sets – 24 cal ski + AMRAP echo cals in remaining time 

1) 15–15——2) 13–13—-3) 12–14* – ending up racing the last interval here because I did not want to lose in the mutual suffering with Gus.

*Rest 4 min x 3 sets (12 total intervals)

10/15

A – Squat clean – 1 rep every 45 sec x 3, rest 2-3 min x 4 sets

*by set try to go 225,235,245,255, will finish a little higher than last week

All was good up until 255 – on 255 I was ready to attack the weight and over pulled on the first one, second one pulled under but was slightly forward and it was a fight that i missed trying to stand it up and the 3rd attempt I was mentally smoked

B – Front squat cluster – 3.3.3, rest 20 sec bt clusters, and 3 min bt sets x 3 sets

240-250-255 – the set of 255 was closer to 30sec bt cluster sets but I did a much better job of bracing and breath control here so it felt better than the 250 did.

+

For time

6-4-2 ring MU

12-8-4 thrusters @ 95lbs

48-32-16 DU’s

*rest 5 min x 2 sets

There was a thin line between determining if my shoulders were so sore from the overhead work on monday or if it was pain from my shoulder “pain/annoyance” so i was very careful here. I was feeling this when warming up and know this is the first time i have been on the rings so I didn’t want to risk at high intensities. So I just completed with a sense of urgency but not for time

10/6

Thoracic series

As Supine wall squat with foam roller under tspine x 30 sec mobilization 

1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)

Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)

+

A – Power snatch – build to strong single

155 – right in the middle of warming up and starting to load up for this my stomach was not happy. So in accepting for what this is today. I will also add that my shoulder is feeling better than it was but just being smart so was also a little hesitant to really drive under and punch overhead for stability. 

B – Power snatch @ 20 reps for time @ 75% best lift from A

1:42

+

For time @ 85% effort (deliberate but not rushed transitions)

8-7-6-5-4-3-2-1

Dbl DB bench press @ 50/hand

7 chest to bar/round

8:23

10/7 (Triangle W3)

Warm-Up:

90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty

60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing

30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable

+

Every 2 min x 4 intervals (2 each)

90 sec work window, 30 sec rest

Odd Sets – 15 Cal echo + AMRAP Row Cal in remaining time, target 8+ 

1) 14–13. 2) 13–12. 3) 13–12

Even Sets – 16 Cal ski + AMRAP Row Cal in remaining time, target 8+

1) 10–12 2) 12–10 3) 12–11

*Rest 4 min x 3 sets (12 total intervals)

For all of my frustrations of not having my strength back and adapting to metcons again, i had to take a step back today and say that internally and personally i’m pretty happy with how i feel pushing on the cyclical stuff. So even though this is a longer road than I was hoping. I am being patient, accepting that it will take time but also noticing where i am getting my groove back

10/8

A – Squat clean – 1 rep every 45 sec x 4, rest 3 min x 3 sets

*build in loading inside of the set to challenge the 4th rep of each set

*1st rep of each set is at 215lbs

215–225–235–245 – set 2&3 -> 220–230–240–250….this is the first day in a long time I have felt confident and strong here, the reps at 250, i knew I could get under them, I wasn’t right out of the hole, I had to pause to make sure I had good position and grind standing up. 

B – Front squat cluster – 3.2.2, rest 20 sec bt clusters, and 3 min bt sets x 3 sets

*1st set @ 225lbs, then try to build as able

225–245–250 – the jump from set one to set 2 did not allow me for much of a jump from 2 to 3. Because I also probably took about 30sec bt cluster reps on set 3, and that was about a 9/10 on that set. 

+

3 rounds for time @ strong effort

20 1-arm alternating DB snatches @ 50lbs

15 toes to bar

50ft HSW

10:45….first time I have been inverted for walking since before the lung incident so I was not crazily confident….and I ended up on the 2nd 25 and the rest of the sets mostly doing 5ft at a time. On set 2 and 3 I was down and kind of quickly back up except on the turnarounds. The middle round of TTB I ended up doing small sets and even 4 singles to finish the round because I wanted to minimize the time I rested even though i wanted to. 9/6 on the first round and 6/9 on the last. tried to make transitions quick but intraset rest started adding up big time. 

+

C1 – 10 side 1-arm staggered stance/russian swings @ 24kg

C2 – 10/side front foot elevated back rack split squats, rest 60 sec bt legs, 2 min bt sets x 3 sets